How to Prevent Osteoporosis?
Roughly 10 million people of the United States, above 50 age suffer from hip osteoporosis. As per estimation that a study made, one out of every two American above 50 age will be at the risk of developing hip osteoporosis by 2020. The foremost reason for osteoporosis to be so prevalent in people above age 50 is simple – everybody suffers from bone mass loss as they grow older. The chances of getting fractures increases with a decrease in bone mass.
Who are at the risk of osteoporosis?
Women’s are at higher risk of developing osteoporosis than men. Women’s are 4 times at higher risk of developing osteoporosis than men, due to the hormonal changes they undergo during menopause.
Further risk factors include
- Genetic – studies have revealed that hereditary factors perform an essential part in managing the bone mineral density and additional determinants of osteoporotic fracture risk, such as ultrasound characteristics of bone, skeletal geometry.
- Diet – Individual consuming diet which lacks or is low in vitamin D & calcium is more likely at risk of osteoporosis development.
- Medications – Specific medications can quicken bone loss, particularly in people who take it for an extensive-time period.
- Smoking – Smoking hinders the quantity of calcium the bones can absorb & may advance bone density loss.
How to Prevent Osteoporosis?
There are diverse things that one can do to build healthier & more powerful bones
Consuming foods rich in calcium & vitamin D – Calcium helps to preserve the anatomical integrity of the skeletal system & keeps bone healthier and stronger. By any chance, if your body fails to get sufficient calcium, it may start to breakdown bone.
Vitamin D keeps bones strong by assisting in calcium & phosphorus absorption, fundamental elements for stronger and healthier bone.
Calcium sources – Dairy products like milk, cheese and yoghurt are the main source of calcium. Nevertheless, many non-dairy sources like green leafy vegetables, tofu, dry fruits, legumes etc. are enclosed with calcium.
Vitamin D – Sunlight is the main source of Vitamin D. Foods like cheese, egg yolks and fatty fish also has Vitamin D contained in them.
Avoiding extreme alcohol consumption – As per research studies claim that consuming more than 2 alcoholic drinks a day increases bone loss risk.
Exercise – Exercising not only makes muscles stronger but also your bones healthier. Performing weight-bearing exercises help preventing osteoporosis, as they force your bones to perform against gravity aiding in the growth of bone strength.
Discontinuing smoking – Smoking is determined to increase the probability of fractures and bone loss. Nicotine present in cigarettes interferes with the action of the hormone estrogen. Estrogen is a hormone that is vital to bone health because it favours the activity of osteoblasts, which are cells that build bone.
Avoiding cola-based sodas – Numerous experiments & studies have proposed a connection between cola-based sodas consumption and osteoporosis development.
Activities suggested playing an essential role in osteoporosis, as above mentioned activities help individuals to live more active.